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…Craig has allowed me to share one of the workouts with you, so let’s get straight to it.

We’re going to start with the 3 best dynamic bodyweight ab exercises. No weights needed. They’ve even been put together in one circuit in this latest and greatest fat burning program (you’ll see them from 2B-2D).

Here’s the workout, called “#RiseandGrind“:

Day 3 – Workout B – #riseandgrind

Start with the general bodyweight warm-up circuit.

Specific Warm-up Sets:

Do 1A with 50% of normal weight for 8 reps.
Do 1B and 1C for 3 reps each.

Then you’ll finish with a Metabolic Conditioning circuit (only found in the TT Grindhouse manual deal here).

Why are those the 3 best bodyweight ab exercises?

Well, first, for beginners, you still need to master the Plank, Side Plank, and Bird Dog exercises. Those are the 3 best ab moves if you are just starting out. You need to be able to hold a Plank for 2 minutes straight, and a Side Plank for 60 seconds on each side. If you can’t pass both of those tests, spend more time on the basics.

But if you are ready to hit your six-pack abs even harder, we want to go with the “Stretch & Contract” system found in my top 3 dynamic ab moves.

First, the best of the 3 is the Rollout move. You stretch your abs on the way out, and contract them hard to return to the start position. But unlike with sit-ups and crunches, you do NOT round your low back – and therefore you protect your low back from injury.

But to add a twist to this circuit, I put the Rollout second in order. We’ll pre-fatigue the abs with high-rep X-Body Mountain Climbers that work your abs in stability (like a Plank) and your obliques with the cross-body movement of your knee.

To make that move even harder, you can put your feet on a ball or in TRX straps. You might need to do fewer reps if you use the advanced version.

Finally, we close out the circuit with the Stability Ball (or TRX) Jackknife. Your abs are stretched out in the plank position, and then you contract from the lower portion of your abs to bring your knees to your chest.

The X-Body hits the obliques.

The Rollout hits the six-pack with the Stretch & Contract system.

The Jackknife works from lower abs up to the top.

Boom goes the six-pack dynamite!

You’ll love that circuit.

Get the full TT Grindhouse program here for just $9

Have an amazing week,
-Nigel

PS. Don’t just take my word for it, check out these success stories…

“I just did workout B and it is one of the toughest TT workouts
I’ve ever done. My legs are still burning more than 2 hours later!
The 25 per side Bulgarian Split Squats followed by the 3 high rep
ab exercises was so hard, and then that 3rd superset w/2 high rep
burning leg exercises was crazy to get through. I’m proud to say I
did each and every rep.” – Anna Dormar

“Workout B could be in and of itself the reason to seek out (if you
haven’t already) or continue utilizing CB’s workouts. Kicked my
butt, but really loved it. Tough, tough, tough…” – Bill Steeler

“Workout C is a fantastic end to the week! Got the whole body fired
up with the first couple of circuits and that very difficult push-up
test. Then finished off with the Meathead grinder circuit for the
shoulders and arms. Haven’t done 21’s in years Great Pump! To
anyone in the TT contest, this would make a great last months
workout to put the finishing touches on your physique come contest
entry time.” – John McGovern

And here’s something NO fitness magazine will ever admit. You know those cover models they put on their magazines? The ones with the six pack abs and flat stomachs and no belly fat?

I’ve met dozens of those fitness models, and only a small percentage even workout with weights.

Most of them are simply athletic and just like to “bang out” a few quick bodyweight workouts per week.

Hardly any mainstream fitness model spends hours in the gym, even though that’s what the magazines tell you month after month.

It’s a complex conspiracy to keep you coming back for long commercial gym workouts, even though their superstar cover models don’t even use those programs.

Men and women with the long, lean bodies you want don’t use workout machines or even spend much time in commercial gyms at all…

…they are warriors, athletes, beach-body surfers, climbers, and all types of other people who prefer bodyweight exercise and fun activities over boring machine workouts.

The cover models are the people you see cranking out workouts at the playground or in the park with little more than their own bodyweight for resistance.

Bodyweight exercise is for people who want a life, not a life sentence of 2-hour long commercial gym workouts.

Cover models – like professional surfer Laird Hamilton, for example – would much rather be out on the beach enjoying their life than “strutting their stuff” in the cardio area of an empty gym on a Saturday morning.

And so would I.

That’s why you could crank out a bodyweight workout three times per week rather than spending another 60 to 90 minutes in the gym lifting weights.

With bodyweight workouts, you’ll save time (they are shorter and don’t require you to drive to the gym and back), so you can enjoy more time outside – heck, you can even do most of these workouts in the park.

You’ll be shocked when you compare the Turbulence Training Bodyweight Cardio workouts against traditional cardio machines because your results will show…

Bodyweight Cardio workouts are more effective for total body conditioning and fat burning.

Studies even show that traditional long, slow cardio workouts don’t even work while circuit training can help men and women gain muscle and burn fat at the same time – even if they are over 60 years old.

Bodyweight workouts are for men and women who want to build sex appeal while improving their health, fitness, mobility, and vitality.

And bodyweight exercises are for anyone who wants faster results and the ability to workout at home, rather than being forced into a 2-hour round trip to the gym.

If you want to burn belly fat and sculpt your body like a cover model – while just saying NO to long, boring cardio and extreme overuse bodybuilding workouts -you’ll love the Turbulence Training bodyweight workouts.

Check it out : Bodyweight Cardiohttp://tinyurl.com/5tm8lgd

We know that interval training works better than steady state training for fat loss. I’m convinced that metabolic circuits like these are the next evolution in interval training.

Obviously, potatoes are more calorie dense than broccoli, so if you want to lose fat, it is better to fill up on the leafy greens than the mashed potatoes.

I’ve found that with myself and with clients, that when we eliminate bread, pasta, and rice, and limit carbohydrate intake to vegetables, fruits, and nuts, that we lose belly fat faster.

Combined with interval training, getting rid of bread, pasta, rice, and potatoes just helps us lose fat faster. Instead of eating those types of carbohydrates, we focus on fruits and vegetables, and nuts such as almonds and pecans.

It’s that simple.

In fact, science even backs me up.

In a study published in 2003, researchers found that subjects lost more weight when consuming almonds compared to complex carbohydrates.

a) Snack on dry roasted, unsalted almonds. Roasted are always tastier, but be careful and only use the dry-roasted variety, not almonds roasted in oil. You can even roast your own at home, by simply putting almonds on a baking sheet in your oven at 350 for about 10 minutes.

(By the way, there are 22 almonds in a one ounce serving.)

b) Add raw cocoa nibs. There’s nothing like the combination of chocolate and nuts. Now, I’ll admit, this combo doesn’t beat a peanut butter cup, but it’s still a great way to get more antioxidants (from the cocoa) and adds an interesting taste to your almonds.

c) Add Goji berries. This is an acquired taste, but these dried berries from Asia are full of amino acids, vitamins, and minerals. A tasty zing to add to your almonds.

d) Mix blueberries with your almonds. Perfect for this time of year. (And if you’ve got a few calories to spare, pour a little organic whipping cream over top of the mixture. Now that’s a great post-workout snack!)

Personally, I’ll be packing a bag of dry roasted almonds on Thursday as I take off for a couple of days to Bethesda, Maryland for a meeting. Perfect for the airport, the airplane, and even at breakfast in the hotel. Almonds beat carbohydrates for fat burning, and make for good snacking!

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.

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If you’re bored of doing traditional dumbbell or barbell exercises, then switch things up a bit with this fat-burning medicine ball workout. Below, you’ll find a combination of circuits, ab training, and power exercises that will give you an all-day metabolism-boost with just one piece of equipment, the medicine ball.

Now, if you’re trying to decide what size of ball to get, I recommend an 8lb ball for men and maybe a 4-6lb ball for women.

In this circuit you will complete all exercises with no rest between. If this is your first time through the workout, then just go through it once. However, if you are advanced, then you can repeat the circuit two to three times in total.

Starting out, you will do the Squat Press. In this exercise, squat down and then press up, by pushing your hips back, squatting down, and then driving up, while lifting the ball overhead.

Next is the Big Circles exercise. Start with the ball overhead, and rotate the ball down and around. Be sure to keep your abs braced throughout.

After the Big Circles, you will perform the Power Golf Squat Chop. To get into proper position, get in a nice wide stance, bring the ball up and over and then drive down to the opposite foot. Do all repetitions for one side and then switch over.

Next, you will do Decline Push ups. So, place your feet on the ball and then perform a regular push up.

Once you’ve done all the repetitions for the push ups, follow that with Diagonal Lunge Chops. For this exercise, you want to start with the ball overhead, and then lunge forward while chopping the ball across your body. Alternate sides.

Medicine Ball Leg Curls is the next exercise and it’s a difficult one. Put your feet on the ball, bridge your hips up, and then roll the ball out and back in. If you’re not able to do that one, then alternatively, you can do hip bridges.

These next two exercises in the circuit are optional, but do them if you can. The first is Pull ups with the medicine ball between your feet. So, stand in front of a pull up bar, grab an overhand grip, squeeze the ball with your feet, and then pull your chest up to the bar.

Once you come down from the Pull ups, move right into Medicine Ball Slams. In this exercise, you will step forward and drive the ball down into the ground. Grab the ball, and then alternate feet positions and slam the ball into the ground.

It’s okay to skip both of those exercises if you’re unable to do them.

To finish off the circuit, you’ll do Power Swings. This will be like a Woodchopping movement, but with more power. Start with the ball up overhead and then swing it down and up. For this exercise, there will be more extension at the top and you’ll be getting up on the balls of your feet during the exercise. Repeat this movement.

Once you’ve made your way through the circuit, take a minute rest and then go through the circuit one to two more times.

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Trying to lose weight all on your own will never work.

It’s that simple.

So here’s what “social support” means, and how to get it.

Social support is probably one of the missing ingredients that people don’t realize how important that is to achieve. Not only fitness goals, but really any goals in life. For example, to achieve your business goals you have to have support of other business minded people to help you.

If you want to stop drinking you’ve got to hang around people that don’t drink. In this day and age, our social groups are a lot different now. There’s a lot more internet based, for better or for worse, but the positive power of these internet based groups can be huge, especially now as they get more specific.

Going on the internet can help. If you use the Turbulence Training member forums, you’ll get the best help. There are forums specific for moms that are trying to lose body fat.

So, we’re able to get more specific now and that way you don’t have to go through a lot of various stuff to get to the specific stuff. You just go right to the specific stuff that’s helping you with your specific problem. So there’s all sorts of good stuff out there on the internet so hopefully people will be able to find it. But these networking sites and forums and that type of stuff are very, very helpful.

Social support means getting at least one person, and preferably a lot more people, to encourage you, check up on you, motivate you, keep you in line, and keep you on track. You need to be accountable to these people. You need to state your goals to these people.

By doing this, you will have a greater chance of success. You can also workout with someone to get the maximum benefits of social support.

Scientists know that partnering up with a friend will help you lose fat.

So stick with winners. Partner up with someone to get help and get their success to rub off on you.

You sometimes need to pay someone for the right social support. Research shows that being accountable to an authoritative figure also increases your chance for success.

And finally, although there isn’t a research study to support me, I know that hanging around the right people will help you lose fat, while spending time with the wrong people will stop you from reaching your goals.

For example, if you continue to hang around beer-drinking, wing-eating friends 4 days of the week, expect to have a beer drinker’s body.

Now, I’m not saying you can’t have one special night out per week, but I am saying keep it to one night out, and limit the beer and wing intake.

Sacrifices have to be made, but it is a lot easier to make them when you have a social support team that is there helping you choose the right foods and do the right workouts.

Turbulence Training gives you the best fat burning workouts Get your free report on cardio from TurbulenceTraining.com

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Following the cardio mentality and depending on the cardio confessional is the biggest mistake that all women make when it comes to fat loss. Let me explain…

On Saturday morning I was walking home from the gym when I passed by a young women – about 28 years old – who was talking on her iPhone.

And I heard her say, “I’m going for a walk now to get some exercise because I’m going out for a bad dinner tonight.”

And I just wanted to yell, “No – no – no – no – no! That doesn’t work. It never has, it never will.”

You can’t out-cardio a bad diet.

Every woman I’ve ever met has made this mistake and had that “cardio confessional mindset” at one time or another – and it goes for most of the guys I know, too.

Unfortunately, at best, this poor girl will probably burn an extra 300-500 calories during her walk – if it’s a really, really long walk. But at dinner, she’s likely to eat 400-700 calories during the appetizer or consume
that in liquid calories alone!

(NOTE: By “bad dinner”, I’m guessing she meant a high-calorie meal, and not a pity date with a deadbeat ex-boyfriend.)

The bottom line is that a single cardio session will not beat a bad diet.

Now you might be thinking, “At least it’s better than nothing.”

But is it?

Remember, as I’ve mentioned in the past, one British study found that some people OVEREAT in response to cardio exercise.

So when dinner comes around, this poor girl might think, “Oh, I did that long walk today, so I can treat myself to a bigger dinner or dessert.”

The only thing that comes close to beating a bad diet is interval training and resistance training.

Back in 2007, an Australian research study on interval training was getting a LOT of press for the surprising results. In the study, women who did interval training were able to lose belly fat without changing their diet.

In fact, one subject, named Louise, said this:

“My diet was pretty bad back then, with lots of sweets, lots of junk food…doughnuts and sugar — it was awful.”

And yet by the end of this study, interval training helped Louise burn 8kg of fat in just 15 weeks – WITHOUT changing her diet.

Perhaps it IS POSSIBLE for you to out-train a bad diet – but only if you use interval training.

And that’s just another reason the best short, burst fat burning workouts are based on this specific type of fat burning exercise.

So here’s what you need to do:

1) Give up the “Cardio Confessional Mentality” and understand that you can’t “out-cardio a bad diet”.

2) Stick to your simple lifestyle nutrition plan 90% of the time and then enjoy your 10% reward meals GUILT-FREE.

3) Use interval training to burn the fat and resistance training to sculpt your body.

It’s that simple – a 3-step system for fat loss success that is guaranteed to work every time.

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To a busy man or woman, finding time to exercise for weight loss is just another form of daily stress. But without exercise, you’ll have less energy to devote to your family, less clarity in your important decision making processes, and more time spent away from work dealing with illness and poor health. And in this business world, you can’t afford any of that.

As a writer for Men’s Health and Men’s Fitness, millions of office workers across America and the world have improved their health and fitness with my workouts. I want to show you how to lose fat, gain muscle, eat better, have more energy, and be able to get great workouts at home or even in the worst hotel gym in the world. It is possible to train and lose weight on the road!

By using an efficient combination of strength and interval training, you’ll be able to cut down on your workout time and spend more time on your business projects and more importantly, at home with your family.

In order to do that, I want you to understand that you have to make nutrition your main focus in the fight against fat loss. It is far more important than exercise.

Given that, you can now understand why you don’t have to do marathon workouts in the gym 5-6 days per week in order to lose weight and look better. All you need are 3 workouts per week, taking no more than 45 minutes. That is the maximum amount of time needed for my system, but you can do it in even less time if you are busy.

You need 5 minutes for a bodyweight warmup (do some easy bodyweight squats, an easy version of pushups for you, and an exercise called stick-ups to mobilize your shoulders – after all, you are probably tight due to computer use).

Next up, choose 4 basic, total-body strength exercises and perform them in 2 supersets. This will cut down time and allow you to work all of your body in only 20 minutes. Finish up the workout with 20 minutes of interval training. That’s it.

By improving your health and fitness, you can have more energy; more energy to devote to your work and business, and more importantly, more energy to dedicate to your family.

The job performance benefits of health and fitness are also undeniable. Sharper mental focus, improved mental and physical endurance, enhanced self-confidence, and impressive changes in your appearance are just a few of the well-known effects of a good training program.

Unfortunately, a lot of men and women leave their health and fitness until it is too late. In fact, I’ve seen many prominent business-people and lawyers struggle through the simplest of physical tasks. Simply because they let the typical unhealthy executive lifestyle overwhelm them.

Don’t you think these executives would gladly trade some of their wealth for the opportunity to have even an average level of fitness? Instead, long hours and poor eating have left them overweight, unfit, and looking and feeling 15 years older than they really are.

But it doesn’t have to be that way for you, no matter how busy you are.

The first thing to know is that your workouts don’t need to last an hour and half each day to be worthwhile. You can achieve great results by training for less than 60 minutes three times per week. You’ll be able to reduce your workout time by up to 2 hours per week when compared to traditional, inefficient training programs, and you’ll feel better and have more energy within days.

Adding regular exercise to your lifestyle is known to improve work performance and personal satisfaction. Business owners that exercise regularly are 14% more likely to make the income they desire when compared to sedentary business owners. They’re also 10% more likely to achieve personal work satisfaction. It’s all thanks to the ability of exercise to make people more confident and give them more energy.

And research has shown that an executive lifestyle plan can result in dramatic health improvements such as:

Decreased bodyweight = -5.5 lbs.

Decreased systolic blood pressure = -17 mmHg

Decreased total cholesterol = -28 mg/dl

Decreased LDL cholesterol = -16 mg/dl

Decreased triglycerides = -45 mg/dl

Decreased fasting blood glucose = -26 mg/dl

Now all that scientific jargon just means that a good program will help you lose weight and will leave you feeling 10-15 years younger than you would without exercise and proper eating. It’s incredibly simple, yet too many men and women neglect to make a strategic investment in the future of their health.

It’s time to take action. Armed with this knowledge, you have the opportunity to improve your health, fitness, and energy level. Your first step is to review your current lifestyle and get your physician’s approval to begin a new lifestyle. After that, you can gradually and consistently improve your daily activity and eating patterns. Changes in your energy and well-being will be immediate.

As you progress with your strength and interval workouts, your new lifestyle will become an easy to follow habit, and your old lifestyle a distant memory. On a daily basis, you’ll notice improved performance and the benefits of a balanced lifestyle. You’ll soon regain physical strength and endurance that you haven’t enjoyed in years.

That’s a small investment now in order to live a longer, more energetic, healthier life. You’ll be able to keep up with your grandkids, not only your own children. I guarantee strength and interval workouts will add energy to your life while taking inches from your waist.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men?s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

And again, the short burst fat loss workouts you’ll find online fix this mistake – by using non-competing supersets and tri-Sets (three exercises) to boost metabolism.

Mistake #3 – Using Traditional Slow Cardio

I won’t bore you with the research I’ve discussed time after time showing you that cardio is inefficient and ineffective for fat loss.

Needless to say, you’ve probably learned the hard way that cardio doesn’t work. After all, you probably found the short, burst workout system when you were looking for something that worked better than cardio.

And that “something that works better” is interval training, as well as metabolic resistance training. And you’ll find an approved metabolic resistance training circuit that will knock your fat loss results out of the park when you do something like dumbbell squats paired with dumbbell chest presses, followed by dumbbell rows paired with hamstring curls.

I call bodyweight circuits a hybrid of strength and interval
training. The bodyweight exercises used in these particular
workouts are not so intense that they will cause you to gain
muscle, but neither would you be able to work as hard as you
can during sprint training.

You won’t burn as many calories in 30 minutes of bodyweight cardio
as you would in 30 minutes of running at a fast pace. Truth
be told, only kettlebell training has the ability to burn as
many calories within a workout as running at a hard pace.

Think about this…each pushup you do must burn less than 1/3
of a calorie. After all, if you do 100 pushups in 3 minutes
(that’s my score in the Martin Rooney 3-minute pushup test),
there’s no way that I’m burning more than 15 calories per
minute (not when running at a fast pace only burns 16-20
calories per minute).

So in terms of “within workout” calorie burning, bodyweight
cardio does not beat regular cardio.

That said, because bodyweight cardio is a combination of resistance
training and interval training, you should get greater
post-workout calorie and fat burning benefits.

And knowing what we know today about metabolic resistance training,
and based on Alwyn Cosgrove’s description of the two types of
MRT that he gave us, it is easy to place bodyweight cardio in
the metabolic conditioning category (higher reps, less
soreness from a session, sustained high heart rate).

As Alwyn said, “Your body doesn’t really know what it’s doing, all
it knows is that it gets your heart rate up.”

So the key and challenge is to create bodyweight cardio workouts
that put the greatest demand on our cardiovascular systems
(to burn a lot of calories within the workout) while taking
advantage of the depletion results from the interval-like and
resistance properties of bodyweight training to increase the
between-session calorie burn (like we get from regular weight
training).

To do this, we should use the non-competing exercise rule we
use in our TT workouts. If creating a circuit, going from a
lower-body exercise to an upper-body exercise is most appropriate,
as is focusing on as many single-leg exercises as possible.

The “Big 5” circuit approach works well for this:
Squat, Push, Pull, Single-Leg, Total Body Ab, as does the Big 6
(addition of a jump exercise at the start) and Big 7 (further
addition of a sprint type exercise at the end of the circuit).

Bottom Line: Bodyweight cardio will help you get that lean,
athletic look, even when you don’t have access to any equipment.

You won’t build a lot of muscle, but you can burn quite a few
calories and lose body fat almost as fast as with any other
TT workout (of course, there will always be people who respond
to this workout at extreme levels – and that’s why you need
to experiment and find out what works best for you).

Click Here for the best bodyweight cardio workout manual on the
planet.http://tinyurl.com/5tm8lgd

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By Craig Ballantyne, CSCS, MS, CTT

What the heck is this new style of workout that fitness
experts are calling “Metabolic Resistance Training”

Metabolic Resistance Training (MRT) workouts are advanced
fat burning sessions that are a hybrid-fusion of bodybuilding
set and rep schemes with an interval training twist all in a
total body workout system.

Bodybuilding workouts are metabolic, but they fail to be
ultra-metabolic because those workouts focus on one body part
at a time.

So the next step is to do total body workouts.

Plus, the TT MRT workouts add in a greater interval training
response for fat burning. You’ll love it when you use some high
rep bodyweight exercises, kettlebell swings, and short sprints.

My MRT program contain two different types of MRT workouts.

First, there is the heavier resistance, classic MRT program.

And second, there is the higher rep, Metabolic Conditioning
style workouts.

Both are used in my MRT program.

The workouts are different than anything they’ve tried before.

I’ve managed to create workouts that are fun, fast, effective,
and even give you a bit of that bodybuilder pump and fatigue.

It’s the best of all worlds, and the results are dramatic
– and quickly noticeable.

So get ready to achieve more with your workouts – and get
faster fat burning results than you have gotten with any other
program. TT MRT is the hottest thing going in the fat loss
world today.

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